We also just wanted to announce that we have partnered with US Wellness Meats so if you are looking for that ethically raised and grassfed meat we are always raving about they are a great option!

Your
Body pH: What is it? And Why Does it Matter?

The pH of your blood is probably something
that most of you have not considered when thinking about workout recovery. I
know that as a national level swimmer, it certainly never crossed my mind, nor
was the concept ever introduced to me! It was not until recently that I have
become more aware how blood pH can impact the body.

Impact
of Acidity

When we exercise, body fluids shift towards
a more acidotic state. If this acidic state persists for an extended period of
time after exercise, there is a great risk for nitrogen and calcium loss. This
happens because the body detects the shift in pH and attempts to compensate by
releasing minerals into the blood. Primarily calcium from bones, and nitrogen
from muscles are extracted to meet these needs.

When this happens you are essentially
losing bone and muscle mass in your urine as the acidity of your blood stays
high. This process chemically balances the body fluids, but is a biologically
expensive process for athletes. Body acidity can have negative impacts on
performance, overall health, and even compromise muscle and bone mass.

Foods
That Help

Fruits and vegetables are the only foods
that have a net alkaline enhancing effect on the body. Meaning that fruits and
vegetables will have a positive impact on your body fluid pH after working out,
helping to resist the acidic state by exerting their alkaline effects. By incorporating
fruits and vegetables into your recovery
drink or meal you are not only replacing carbohydrate stores, you are also
potentially sparing your bones and muscles from being broken down.

Here are some examples of fruits and
vegetables that you could incorporate into your post-workout meal: (These are
listed in order from most helpful to least helpful).

Foods
to Avoid

Just as fruits and vegetables lower
acidity, there are some foods that will promote body fluid acidity and the
inflammatory response. So immediately after a workout it is best to stay away
from the following foods: (These are listed in order of most detrimental to
least detrimental).

Grains (not that we recommend eating these at any time): brown rice, rolled oats, wheat in any form, pastas (whole wheat,
rice, or white), corn

Legumes: Peanuts, lentils,
peas

In a Nutshell

Exercise, whether it is prolonged or short
with high intensity, will cause your body fluids to become more acidic. It is
important to take control of this acidity, and the easiest way to do this is
with your post-workout nutrition. Try to focus on taking in alkaline foods such
as the fruits and vegetables mentioned. In terms of protein, even though some
meats are listed as negatively impacting body pH, they are not as detrimental
when you consider the benefits provided by the BCAAs they contain and the muscle
generation that is promoted when they are consumed. Nor are they nearly as
detrimental as the grains or dairy listed. As discussed in my post
on post-workout nutrition, remember that it is important to start refueling
in the first 30 minutes after working out.

The way I would explain this concept to my
athletes is to think of it like a teeter-totter, on one end your blood pH is
acidic, on the other more alkaline. Exercise loads the acidic end and brings it
down to ground level. After exercise we would want to load up the alkaline end
with all of the amazing fruits and vegetables to bring the alkaline end back
down to ground level.I hope that helps
simplify the concept! I also hope this has helped to reinforce the importance
of nutrition as it relates to exercise.

I hope this was helpful! If you have any
topics you would like me to discuss please let me know!

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DEAL OF THE WEEK

MEET DR.CARTER

Hi everyone! I'm Dr. Erin Carter. I am an internal medicine and rheumatology specialist by day and a health and wellness blogger by night. Through my own health struggles I have come to realize the healing power of real food and healthy, vibrant living, and I want to share this knowledge with you. I truly believe that food is medicine, and that healthy food doesn't have to be boring! I would be thrilled if you joined me on my journey to find health, wellness and joy

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** DISCLAIMERS **1. If you click on certain links on the blog or purchase products that I recommend I may receive monetary compensation. This helps me keep the blog running and I appreciate all your help in reaching that goal!2. The statements made on this website have not been approved by the Food and Drug Administration. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physicians or other health care professionals before making and diet or lifestyle changes.